American Fitness Co – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike 2:00–7:00 3-4 Rounds 20 Single Unders 10 Alternating Lunges 10 Hollow Rocks 5 Single Arm Dumbbell Clean and Jerks (each) Workout Prep: 2 Rounds 5/4 Calorie Bike 10 Double Unders 10ft Overhead Carry (each/build in weight) Late Nights (Time) FREEDOM (RX): 8 SETS 15/12 Calorie Air Bike 75 Double Unders 100ft Single Dumbbell or Kettlebell Overhead Carry (70/50) -Rest 1:30 between sets- (Score is Time for Slowest Set) (KG conv: 32.5/22.5) INDEPENDENCE (Intermediate): 8 SETS 12/10 Calorie Air Bike 60 Double Unders 100ft Single Dumbbell or Kettlebell Overhead Carry (50/35) -Rest 1:30 between sets- (Score is Time for Slowest Set) (KG conv: 22.5/15) LIBERTY (Beginner): 8 SETS 10/8 Calorie Air Bike 50 Single Unders 50ft Single Dumbbell or Kettlebell Overhead Carry (light) -Rest 1:30 between sets- (Score is TIme for Slowest...Read more

American Fitness Co – CrossFit Cannonball! – Part 1 (AMRAP – Rounds and Reps) TEAMS OF 3 25:00 AMRAP 200m Run (together) 30 Devil’s Press (50s/35s) (Split) -Rest until 30:00, then move on to Part 2- Power Clean Cannonball! – Part 2 Starting at the 30:00 mark: In Teams of 3: On 10:00 Running Clock (Until 40:00) 1 Power Clean (Building)Read more

American Fitness Co – CrossFit Snatch Deadlift + Power Snatch + Overhead Squat EVERY 1:00 (10:00) 1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat* *Start light and build each minute (Score is Heaviest Weight) Catching Fireflies (Time) 10 ROUNDS FOR TIME 15 Air Squat 9 Toes to Bar 3 Power Snatch (135/95)Read more

American Fitness Co – CrossFit Bench Press Bench Press 10-8-6-4-2 Build in Weight (Score is Heaviest Weight) BUDDY HOLLY (Checkmark) 5 SETS: (You go, I Go) 20 /15 Calorie C2 Bike 60 Double Unders 100ft Single Kettlebell Overhead Carry (53/35) While Partner is moving through their set, other partner will do their set of Bench Press Accessory (Checkmark) 3 sets: 10 Landmine Press (each) @ moderate weight – maintain control and quality 10 Landmine Twists @ moderate weight – maintain control and quality 10 Landmine RDL (each) @ moderate weight – maintain control and quality *Rest 2:00 between sets **Athletes can partner up and go 1:1 on sets Landmine Press Landmine Twist Landmine RDL The video below is an example of setting up for a landmine if you do not have a bar anchor available. Split Stance Landmine Bent Over RowRead more

American Fitness Co – CrossFit Cookout Season (Time) FOR TIME 1000/850m Row 25 Thrusters (95/65) 50 Pull-Ups 25 Thrusters (95/65) 1000/850m Row Accessory (Checkmark) 3 SETS 10 Strict Pull Ups -rest 1:00-1:30 between sets- -into- 8 SETS Tabata Bent Over Plate RowRead more